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Unc

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4 athletes joined

Program Description

To make unc jacked

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    140 minutes
  • Created
    May 05, 2025 07:35
  • Last Edited
    Sep 18, 2025 03:04

Summary

Unleash your potential with the **Unc** program, a focused 1-week training plan designed to sculpt your upper body. With 5 days of targeted workouts, you'll engage in a variety of exercises that emphasize chest, biceps, triceps, and shoulders, using both dumbbells and barbells. Each session combines compound movements like bench presses and isolation exercises such as curls, ensuring a balanced approach to strength building. Perfect for those ready to elevate their fitness, this program will challenge you to push your limits and achieve new gains.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
10.7%
Chest
9.2%
Upper Back
8.3%
Front Delts
7.9%
Calves
6.8%
Middle Delts
6.8%
Hamstrings
6.7%
Lats
5.6%
Quadriceps
5.4%
Abs
5.4%
Glutes
4.6%
Lower Back
3.3%
Abductors
2.4%
Adductors
2%
Forearms
1.8%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
10 reps
-
4
Hammer Curl
2
10 reps
-
5
Dip (Weighted)
3
9 reps
-
6
Preacher Curl (Dumbbell)
2
12 reps
-
7
Bench Press (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Seated Calf Raise
3
-
3
Leg Press
3
-
4
Leg Extension
2
-
5
Seated Calf Raise
2
-
6
Superman
4
-
7
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Single Arm Tricep Extension (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
-
2
Preacher Curl (EZ Bar)
2
-
3
Face Away Cable Curl
3
-
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Dumbbell Row
3
8 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Standing Pullover (Cable)
3
12 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Seated Calf Raise
3
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
2
-
7
Superman
4
-
8
Plank
4
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
4
Hammer Curl
2 Sets
10 Reps
-
5
Dip (Weighted)
3 Sets
9 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
12 Reps
-
7
Bench Press (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Leg Extension
3 Sets
-
2
Seated Calf Raise
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
2 Sets
-
5
Seated Calf Raise
2 Sets
-
6
Superman
4 Sets
-
7
Plank
4 Sets
-
Day 3
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Hammer Curl (Dumbbell)
2 Sets
-
2
Preacher Curl (EZ Bar)
2 Sets
-
3
Face Away Cable Curl
3 Sets
-
4
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
5
Dumbbell Row
3 Sets
8 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
7
Standing Pullover (Cable)
3 Sets
12 Reps
-
8
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Seated Hamstring Curl
4 Sets
-
2
Seated Calf Raise
3 Sets
-
3
Hip Abductor (Machine)
3 Sets
-
4
Hip Adductor (Machine)
3 Sets
-
5
Seated Hamstring Curl
4 Sets
-
6
Seated Calf Raise
2 Sets
-
7
Superman
4 Sets
-
8
Plank
4 Sets
-